Circuit 1

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

• Keep the foot furthest away from the wall on the floor
• Keep shoulders and hips square, feel the tension in the hamstring
• Maintain an arch in the lower back.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

• Take small, controlled steps
• Create a lot of tension in the hamstrings throughout
• Keep a slight bend in the legs while marching.

Circuit 2

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

1. Start in a hip thrust position with the feet pressing into the ground.
2. Slowly step forward. Take small steps to ensure there is enough time under tension.
3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

• Use the heels
• Only go as far as the hamstrings feel able
• Move slowly and deliberately.

Hanging Knee Raises

Complete 12 repetitions

Hanging knee raises are a very effective way for intermediate and advanced individuals to develop their anterior core musculature.

Benefits of Hanging Knee Raises

The primary benefit of hanging knee raises is developing the strength in their anterior core. Secondarily it can also improve grip strength, shoulder stability and upper back endurance, all of which come from the effect of hanging from the bar.

How To Do Hanging Knee Raises

1. Find a stable active hang position, with the shoulders tight, a posterior pelvic tilt, the core musculature activated and ready to work.
2. Squeeze the knees together and tense the glutes.
3. Lift the knees towards the chest.
4. Slowly return the knees back to the starting position.

Coaching Tips For Hanging Knee Raises

Follow these cues to perform Hanging Knee Raises correctly:

• Maintain an active hang throughout
• Do a slight pause at the top and squeeze the abdominals.